Académique Documents
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3) Reference positions
5) Orthopedic conditions
6) Mobilization techniques
7) Reference (s)
8) Annexure (s)
Introduction
There are many different ways to exercise and many different ideas about
rehabilitation. It is important to tailor our rehabilitation programs specifically
to your needs.
That means we will often start by creating exercises that will help your
clients with the activities you are struggling with on a day-to- day basis.
The aim is to make these movements easier and pain free, and to use
them to increase your stamina during each day so that you can then
progress into exercises that increase your activity levels or are specific to
your sporting requirements.
Note:
DORSIFLEXION: Moving the top of the foot towards the shin at the ankle
joint
PLANTARFLEXION: Moving the top of the foot away from the shin at the
ankle
PRONATION: rotating the hand and wrist medially from the elbow
SUPINATION: Rotating the hand and wrist laterally from the elbow
Anterior - front
Posterior - rear
Lateral- outwards
Medial - inwards
Superior - upper
Inferior - lower
Supra - superior
Supine-lying on back
Superficial-near surface
Ventral-related to abdomen
Dorsal-related to back
While clients often express a desire to lose weight, tone or shape their
bodies, or improve their overall fitness levels, one primary object of their
training programs should be to enhance the ability of the clients activities
of daily living. Posture is the position of different parts of the body at
rest or during movement.
The head, neck, thorax, lumbar spine, and pelvis are all related and
deviations in one region affect the other areas. Muscular imbalance and
postural deviations can be attributed to many factors that are both
correctible and non correctible.
Correctible factors
- Muscular overload
- Side dominance
Non-correctible factors
Anterior/posterior view
Have the patient stand so that a plumb line is at a point midway between
the medial malleoli
Note:
Check the evenness of the earlobes and indicate left or right ear lobe
2. Shoulder level
5. Leg alignment
Beginning at the center of the knee, draw a line perpendicular to the floor.
A. Internal/external rotation at the hip. The knee and the foot both point
outward or inward
B. Internal tibial torsion. The patella faces inward when the feet are
together, pointing forward
D. Genu varum (bowlegs). Note the space between the femoral condyles
when the feet are together.
E. Pronation. The big toe falls laterally to the plumb line drawn from the
centre of the knee
Lateral view
Draw a plumb line beginning with a point 1 inch anterior to the center of the
lateral malleolus and precede upward, perpendicular to the floor. In ideal
posture, the plumb line should pass through the following fixed
checkpoints; centre of the knee, centre of the hip, centre of the shoulder,
and the earlobe. Postural abnormalities are based on the deviation from
this line.
H. Scoliosis
Are the trunk contours the same on both sides of the body?
3. The participant bends forward about 90 degree with hands together, feet
together, and head down as if diving into a pool.
Is one side of the thoracic or lumbar spine higher than the other?
4. The participant bends forward as above, but view the participant from
the front. Ask yourself:
Is one side of the thoracic or lumbar spine higher than the other?
5. Take a quick look at the side view of the participant as a check for
kyphosis. Ask yourself: is the curve even or does it peak?
Posture exercises
1 .Postural deviation, Forward head
Neck flattener press back of the neck firmly to the floor and hold for 5
seconds. This strengthens the neck flexors and extensors.
Revolving neck flattener press back of the neck firmly to the floor.
Slowly turn the head from side to side. This strengthens the neck flexors,
extensors, rotators
Shoulder retraction clasp hands over lower back and attempt to draw
elbows together.
Wall lean face corner of room, one hand on either wall at shoulder
height. Incline body toward the corner, bending elbows. This stretches the
anterior chest muscles.
Towel stretch Raise the towel overhead. Hold for 10 seconds. Lower the
towel obliquely across the back and hold for 10 seconds. This strengthens
the muscles that retract the shoulders and adduct the scapula. This also
strengthens the external rotators of the shoulders. This stretches the
anterior chest muscles.
Prone flysSlowly raise the dumbbells out to side and above level of the
body. Arms can be slightly bent. This strengthens the muscles that retract
the shoulders and adduct the scapula.
Shoulder flexion with pulleyskeeping arms straight, slowly lift pulleys
overhead. Do not arch lower back. This strengthens the upper back
extensors
Heel cord stretch hands on the wall shoulder high and shoulder width
apart, elbows slightly bent. Bend arms until chest nearly touches the wall.
Keep body in straight line, keep heels on the floor.
This helps to stretch the heel cord and back of leg. This is beneficial in pes
planus, pronation
This helps to stretch the anterior tibial and calf muscles. This is beneficial
in pes planus and pronation, fractures of the ankles, post-opereative repair.
Foot supinator cross the leg so the ankle of right foot rests across the
left knee, keeping the foot at right angle to the right leg and turning the sole
of the foot upward. Place the left palm on the medial border of the right
foot. Attempt to push the right foot downward. Resist and hold the foot in
supination. Hold for 10 seconds.
This strengthens the invertors and supinator of the foot. It is benefial in pes
planus (flat foot) and pronation.
Orthopedic conditions
Muscle strains are injuries in which the muscle works beyond its capacity,
resulting in microscopic tear of the muscle fibres.
In mild strains the client may report tightness or tension. In more severe
cases, the client may report a sudden tear or pop that leads to immediate
pain and weakness in the muscle.
Grade 1- This is a mild strain; a few muscle fibers are stretched or torn.
The injured muscle is tender but has normal strength
Risk Factors
Ligament Sprains
Ligament sprains foten but not always occur with trauma such as fall or
during sports.
The most common joints for sprains are the ankle, knee, thumb or finger
and shoulder.
Anterior cruciate ligament sprains are common in contact sports and those
involving a sudden change of direction. Often an ACL injury will occur in
combination with injury to other structures in the knee joint and require
immediate first aid.
Symptoms
Symptoms include sudden pain in the knee joint at the time of injury,
sometimes with an audible pop or crack. The athlete may have a feeling of
instability and rapid swelling may occur from bleeding within the joint,
which will feel warm to touch.
ACL Injuries are the most common sports related injuries of the knee. The
role of ACL is to prevent anterior glide of the tibia away from the femur. The
mechanism of injury often involves deceleration of the body combined with
a maneuver of twisting, pivoting or sidestepping
For exercises See Annexure - ACL (At the back of the manual)
Arthritis
Symptoms
RA OA
Occurs at any age; onset is more Occurs after the age of 45 years
common in the age of young and
middle aged people
Systemic illness disorder Local joint disorder
Many joints involved, symmetrical Involvement is one joint,
involvement asymmetrical involvement
On a daily basis
Con traindications
Exercise guidelines
Proper body weight is of paramount importance. Obesity accelerates the
damage to diseased weight bearing joints thus a program of low impact
aerobic activities (to avoid overstressing the joints) is important
Clients with hip, knee arthritis should avoid jarring exercises such as
jogging, running, and stair climbing while those with elbow symptoms
should avoid rowing.
Examples
1.half squats
5. cycling
7.calf stretches
8.hamstring stretches
9.gluteal stretches
Fibromyalgia
Common symptoms
Aches and pains similar to flue like exhaustion Multiple tender points
Stiffness
Fatigue
Muscle spasms
Characteristic symptoms
Unrefreshing sleep
Recovery rates from CFS may be rare, with an average of only 5 to 10%
sustaining total remission.
Miled aerobics
There are many ideas about what causes LBP (Low back problems) but no
typical explanation can be applied to everyone. Typical causes are trauma,
sports injury, lifting, bending or reaching, sudden jolt in the car, certain
disorders such as arthritis and aging
There is the person who has just hurt their back acutely from an
incorrect lift or a sporting injury. Often the pain is muscular or due to
a facet joint strain
There is the person who has had a disc or nerve root injury and is
struggling to sit or get their pants on, and can not get their muscles
to hold them up
Sciatic nerve and pudendal nerve irritation can cause buttock and
leg pain that limits walking and activity
There is the person who has had grumbling back pain for many
years. Over time they realize their back pain is making them do less
at home, work, and play. They notice they have less strength but any
time they try to exercise their back pain gets worse.
There is the person who gets back ache from sitting and standing
too long, and has pain every night when they go to bed or get out of
bed in the morning
There is the person who feels there back is weak, and knows their
posture is poor but does not know how to improve it
Exercise guidelines
Trunk stabilized is essential for preventing injury to the lower back while
performing any movement or daily activity. Always begin these exercises
slowly and carefully like by holding for a count of five allowing the muscles
to loosen up gradually.
Bird dog
Knee to chest
Pelvic tilts
Bridging
Other pilates mat level exercises (check with us for our next pilates
program)
Osteoporosis
Leading causes
Many times the corrective exercises are the same no matter what the
cause
Shoulder strain/sprain
Strains most often involve a tendon, while sprains involve ligament. These
injuries can eventually lead to rotator cuff injuries if not managed correctly.
This occurs when the soft tissue structures (bursa, rotator cuff tendons) get
abnormally stretched or compressed. Strains usually involve a tendon
Local pain, swelling and tenderness in the shoulder that causes pain and
stiffness with movement
Exercise program
The shoulder joint is a ball and socket joint like the hip joint except that the
hip joint is a deeper joint and thereby provides a lot more support although
with a limited mobility
The shoulder joint is a flatter and smaller joint. While this design affords us
a great deal of movement, we pay the price for it with a joint that is at the
risk for misuse and abuse
Some experts believe that when you move your arm as many as 26
muscles are engaged in the movement. Go to any gym and you will see
men and women doing all kinds of overhead presses to build up the show
muscles. However they often neglect the very important SITS muscles
Researchers suggest that the rotator cuff muscles display the greatest
electrical activity during the eccentric phase of the follow through of major
arm movements
Causes
Age: the risk for a rotator cuff injury increases with age. Normal wear
and tear, an increase in the calcium deposits within the joint and
bone spurs can irritate the rotator cuff.
Trauma: an injury to the shoulder joint whether it is a fall or any kind
of trauma is another source of problem for the shoulder joint.
Overhead activities
If an acute injury happens the client will hear a tearing sensation followed
by immediate pain and loss of movement. The client will have typically
have trouble lifting his or her arm above the head. Chronic tears show a
gradual worsening with increased pain at night or after increased activity.
Reaching overhead or behind the back is painful
Corrective exercises
Movement: Then, as if holding a soda can with the thumbs facing down,
slowly lift the arms outwards as if pouring soda on the floor. Raise the arms
to the height of the shoulders with hands slightly behind the back
Internal rotator
Starting position: Stand erect with the elbow bent, the elbow and upper
arms against the body, and the hand straight ahead
Movement: Then slowly allow the hand to move toward the abdomen. As
the client improves, resistance can be added
External rotator
Starting position: Have the client stand as in the internal rotator exercise
just described above
Movement: Assume the same basic position, except this time slowly allow
the hand to move outward and then return to the starting position
Starting position: Standing upright with optimal posture, use both hands to
hold on to a towel or a broom handle. (The towel should be in a horizontal
position across the front of the body; the hands should be placed a
comfortable distance apart with the palms up)
Movement: Slowly lift the arms as high as possible without arching the
back or causing pain. Then return to starting position
Movement: Straighten both arms and very slowly lift them as far away from
the buttocks as is possible to do comfortably
Choker stretch
Starting position: Stand erect with the arms out at 90-degree angle to the
body
Movement: Gently pull the arm across the front of the body until a pleasant
stretch is felt in the back of the arm and in shoulder muscles
Hip problems
The client may walk with a limp (TRENDELENBURG GAIT) due to pain
and weakness. This often results in decreased muscle length, myofascial
tightness and decreased muscular strength
Exercise programming
ITBS is a repetitive overuse condition that occurs when the distal portion of
the illiotibial band rubs against the lateral femoral condyle
Risk factors
Overtraining
Improper footwear or equipment use
Changes in running surface
Muscle imbalance
Structural abnormalities
Failure to stretch correctly
The client may present with weakness in the hip abductors, illiotibial band
shortening, and tenderness throughout the illiotibial band complex
Clients with ITBS may not tolerate higher loading activities such as lunges
or squats. Lunges and squats limited to 45 degrees of knee flexion can be
introduced with a progression to 90 degrees and beyond if tolerated
Exercise recommendations
This is often called "anterior knee pain "or "runners knee" and is often
confused with chondromalacia
Causes
Conversely pescavus provides less cushioning than the normal foot, which
leads to excessive stress on the patellofemoral joint
Clients may also report knee stiffness, giving way, clicking or a popping
sensation during movement
Exercise programming
The personal trainer must remember that restoring complete flexibility and
strength is the key with PFPS
Stretching of the hamstrings and calves will also help in restoring the
muscle length balance across the knee joint
Exercises for the hip and ankle complex should be included due to their
effects on the knee joint
Caution should be taken with open chain exercises due to the abnormal
stress it can impose on the patella
Resistance band exercises for the ankle are commonly used to build
strength
Indicated exercises
Quad setting
All squats
Leg curls
Ankle Sprains
Ankle sprains are very common in the athletic population. These are most
common in basketball, volleyball, soccer and ice-skating
Lateral or inversion ankle sprain is the most common type. The mechanism
of injury is inversion with a plantarflexed foot
Exercise programming
INDEX
INTRODUCTION
CARDIOVASCULAR DISEASES
HYPERTENSION
DIABETES
ASTHMA
ARTHRITIS
FIBROMYALGIA
OSTEOPOROSIS
ANXIETY
EPILEPSY
Personal trainers frequently encounter clients with special needs and
health concerns. CHRONIC DISEASES such as cardiovascular disorders,
cancer, diabetes and the metabolic syndrome are the leading cause of
death and disability.
Because of this rapid rise in the chronic disease, it is important for the
personal trainer to identify and address the health conditions before
working with a client. Once a clients medical and/or health conditions have
been identified, the personal trainer must obtain physician approval before
proceeding with exercise program.
The SOAP note is an elegant and efficient way to communicate both what
the client feels and what the personal trainer observes.
CARDIOVASCULAR DISORDERS
Family history
Hypertension
Smoking
Diabetes
Age
Dyslipidemia
Lifestyle
Exercise is also a critical part of the treatment regime for people with CAD.
Since the early 1960s many reports have been established documenting
the benefits of progressive physical activity in reducing the mortality and
the morbidity rate. Today exercise program is an essential component of
the therapeutic regimen for people with CAD.
EXERCISE GUIDELINES
Most low risk clients can benefit from the improvement of muscular
strength and endurance that occurs with appropriate resistance training
program.
That includes breathing and moving through a full, pain free ROM.
Begin with low level exercises that use light weight dumbbell and gradually
progress to weight machines. Other potential modes include using
bands/tubing, calisthenics, exercise balls
Clients should perform one set of 10-15 repetitions using eight to ten
exercises that target the major muscle groups twice a week. Heart rates
should not exceed the training targets of RPE of 11-14.
HYPERTENSION
Exercise, weight loss, sodium reduction, and reduced fat and alcohol
intake are the important lifestyle therapy components for controlling
hypertension and in some cases augment a clients pharmacological
intervention.
Exercise also has an acute post exercise effect on both SBP and DBP.
EXERCISE GUIDELINES
The personal trainer should ask for a list of current medications and
recommendations from the clients physician when obtaining the exercise
release and guidelines.
The personal trainer should measure the clients pre and post exercise
blood pressure.
The exercise session should be discontinued if the SBP or DBP rise to 250
mmhg or 115mmhg respectively.
Yoga and tai chi have been shown to be beneficial for clients with high
blood pressure. Isometric muscle contractions and inverted positions
should be avoided.
DIABETES
This is a group of diseases that are characterized by high levels of blood
glucose resulting from defects in insulin production, insulin action or both.
People with diabetes are at higher risk for developing chronic health
problems, including heart disease, stroke, kidney failure, nerve disorders
and eye problems.
This is when the bodys immune system destroys the pancreatic beta cells
that are responsible for producing insulin. This can occur at any age.
Frequent urination
Weight loss
Blurred vision
Recurrent infections
During periods of insulin deficiency a higher than normal level of glucose
remains in the blood, a result of reduced glucose uptake and storage. a
portion of the excess glucose is excreted in the urine, leading to thirst,
reduced appetite, and weight loss. An elevated level of blood glucose level
is called HYPERGLYCEMIA.
BENEFITS OF EXERCISE
Individuals with type 1 diabetes can reduce their risk for CAD, and improve
insulin receptor sensitivity with a program of regular physical activity.
EXERCISE GUIDELINES
Before beginning an exercise program, a client with diabetes should be
screened thoroughly by his or her physician and clearance to exercise
should be obtained. Diabetes self management program focuses on self
behaviors such as healthy eating, physical activity, weight loss, blood
sugar monitoring and recognition of hypoglycemia and hyperglycemia
signs.
The blood glucose level needs to be measured before and after each
exercise program. The session should be delayed or postponed if the pre-
exercise blood glucose level is below 100mg/dl. exercise should also be
stopped if the blood glucose level is more than 300mg/dl .
Individuals with type 2 diabetes may also derive benefit from low to
moderate intensity resistance training consisting of eight to twelve
repetitions of eight to ten different exercises twice a week.
EXERCISE PRECAUTIONS
ASTHMA
Shortness of breath
Wheezing
Coughing
Chest rightness
Most people with asthma will bene3fit from regular exercise and can follow
exercise guidelines for the general population.there is also some evidence
that regular exercise can reduce the number and severity of EIA.
As with all chronic conditions, a client with asthma should be cleared by his
or her physician prior to beginning an exercise program.
The following general activity guidelines will assist the personal trainer in
developing, monitoring, and progressing an exercise program
1. They should have rescue medication with them all the times
2. The clients should drink plenty of fluids before, during and after the
exercise to prevent dehydration.
5. Clients with well controlled asthma can typically use the exercise
guidelines for the general population for cardiovascular and strength
training.
Annexure (s)
ANKLE/LOW BACK/SHOULDER- Annexure
This exercise can be done in the early stages and will help prevent the
ankle from seizing up. Simply pull the foot up as for as it will go
(dorsiflexation), hold for a couple of seconds and then point it away from
your (plantar flexion) and hold again. A good method to start with is to
perform 2 sets of 20 reps whilst the ankle is iced and elevated. The
advantage of this exercise is that the damaged ligaments will not be
stressed by sideways movement, the calf and shin muscles maintain
strength and the pumping motion helps to decrease swelling.
This exercise will mobilize the ankle sideways and so starts to stress the
damaged ligaments. It should only be started when pain allows and
healing is established. Simply turn the feet so the soles point onwards and
then inwards. The movement should be gradual and within the limits of
pain. Circling the ankle also move the joint into these positions.
Gatronemus stretch
The let to be stretched behind and lean forward, ensuring the heel is kept
in contact with the floor at all times. Hold the stretch for 20 to 30 seconds
and repeat 3 times. This can be repeated several times a day and should
not be painful. A stretch should be felt at the back of the lower leg. If not
then move the back leg further back. A more advanced version of a calf
stretch is to use a step and drop the heel down off it.
Soleus stretch
To stretch the soleus muscle the back leg should be bent. Place the leg to
be stretched behind and lean against a wall keeping the heel down. A
stretch should be felt lower down nearer the ankle at the back of the leg.
Strengthening Exercises
Loop a resistance band around the forefoot and hold onto the ends. Point
the foot away slowly allowing it to return to a resting position. Aim for 10-20
reps and 3 sets with a short rest in between. Once this exercise feels easy,
you can increase the strength of the resistance band or progress on to full
calf raise exercises. This exercise can be repeated with a bent knee to
target the soleus muscle lower down the calf area.
Resisted dorsiflexion
Using a rehabilitation band pull the foot and toes up against resistance and
then down again. Aim for 10 to 20 repetitions and 3 sets with a short rest in
between. This is an important strengthening exercise, however it is
important not to over do this one. Remember you will still have to walk on
the ankle after the strengthen session so do not take the ankle to fatigue.
Over time this may also lead to pain in the front of the shin less is
probably more with this exercise.
Once you can do so pain free, try exercises involving eversion and
inversion to help strengthen the muscles which help to control the rolling
action at the ankle. Isometric means there is no movement at the joint
throughout the exercise. A partner or therapist can provide resistance with
the hands, or use a wall or chair leg.
For eversion the athelete should try turning the ankle out against
resistance. For inversion, inwards against resistance. Hold for 5 secoinds,
rest for 3 seconds and repeat initially 3 times and gradually increase upto
to 10 times. As strength improves, this can be extended using a partner or
therapist into a more dynamic action of the therapist moving their hands
against the ankle which much react to prevent it moving.